How To Fix Anterior Pelvic Tilt (FOREVER)
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- Опубликовано: 21 ноя 2024
- Anterior pelvic tilt is one of the most common dysfunctions one can have, affecting 75% of the population, with millions searching how to fix anterior pelvic tilt daily. In this video, I’m going to address what tight muscles are causing anterior pelvic tilt and how to strengthen underactive muscles to fix it. With a 4-step attack plan, you can take proactive steps to fix this joint and muscle imbalance once and for all.
Before we get started with proper posture, it is important to define what anterior pelvic tilt is. It’s a postural deficiency caused by tightness and weakness in muscle groups of the core and pelvis to pull the pelvis downward and anteriorly. This poor posture is easy to spot from the side when looking in the mirror. In the upper body, you will notice an abnormal curvature (arched position) in the low back called excessive lumbar lordosis, and a stomach bulge. This pelvic tilt angle is a result of the abdominal muscles not being strong enough to counteract the downward pull of the pelvic region.
The muscles that are affected by tightness include both the hip flexors and the spinal erectors of the lumbar spine while the weakened muscles include the gluteus muscles and the core muscles. There is an interplay of all these muscles that contribute to postural abnormalities called lower cross syndrome. The tight hip muscles pull the pelvis forward and down, which the weak stomach muscles can’t counteract, while the lower back becomes tighter and overactive with the buttock muscles being unable to counteract any of the above. This bad posture often results in pelvic posture deficiencies which can lead to low back pain, hip pain, knee pain and risk of injury.
Tight hamstrings come as a result of anterior pelvic position. Does that mean you should stretch your hamstrings? You might think that tight hamstrings is causing it, but it is actually a result of the positioning of the pelvis. The fact that the posterior side of the pelvis is raised is pulling the hamstrings tighter. As a result, you will want to avoid stretching the hamstrings because as you fix your anterior pelvic tilt, the hamstrings will become more relaxed.
So, how do we address this and fix anterior pelvic tilt? We need to stretch the tight muscles and use corrective exercises to strengthen the weak muscles.
We can start with a hip flexor stretch that we call a kneeling overhead reach. This is done from a lunge position with one knee on the ground. This is the side that you will be stretching by pushing your pelvis forward, reaching overhead, and leaning to the opposite side. You will feel a deep stretch in the hip flexor. Do this hip stretch for 60-90 seconds on each side for two sets.
For the tight low back, lay on your back on an exercise mat, pull your knees all the way up to your chest and lift your pelvis off the ground. You should feel a good stretch in the muscles of the low back. Perform this stretch for 60-90 seconds, also for 2 sets.
For adequate stretching, you should perform these pelvic tilt exercises before bedtime or at any time in your daily routine.
Now, we need to figure how to strengthen the weakened abs and gluteal muscles.
For weak abs, we have two effective exercises to do; anchored crunches and swipers. With the anchored crunch, anchor a band around something sturdy and then around your heels. Pull your feet back and crunch up. This will activate the hamstring muscles which will reciprocally deactivate the hip flexors and make sure that the abs are doing the work. The next exercise is something I call a swiper. Instead of simply lifting your legs up in the air, which will cause the hip flexor muscles to contribute, you will actively lift your pelvis off the ground as you lift your legs in the air. The swipe is reinforcement that your pelvis has successfully lifted off the ground.
Do both of these ab exercises for 2-3 sets of 60-90 seconds.
For the weak glute muscles, we also have a combination of exercises. The is the the bridge and reach over. This will help to activate and strengthen the buttocks muscles while also stretching the hip flexors. Perform this for 2-3 sets of 60-90 seconds.
The second glute strengthening exercise is a sprinter stretch lunge. Perform this for 2-3 sets of 10-12 reps on each side.
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during the lower back stretch i heard jesse queef
I just want to take a moment to say thank you Jeff because of you my posture is better than before.
Soon, there is going to be the rapture. It's when there will be trumpet sounds, and after the trumpet sounds, God will lift his people from here. Also, God said people should be living by the Bible. Amen, and God bless you.
❤Jesus loves you guys. Dont wait, please.
❤* John 3:16 - "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him shall not perish but have eternal life". ❤
Jesus loves you, Jeff
“As long as you’re consistent, you’re good.”
One of the most simple concepts that gets profoundly overlooked on a daily
It gets CONSISTENTLY overlooked lol
@@micha3L6969😂
how long does it take to see results
@@BroncosSUCK1980 do it every day for a month, I guarantee you’ll see a result. “As long as you’re consistent, you’re good”
I’m very consistent in not being consistent.
2:40 No Hamstring stretch
3:10 Hip Flexors stretch
3:45 Low back stretch
4:15 Abs strengthen 1
5:05 Abs strengthen 2
6:00 Glute strengthen 1
6:45 Glute strengthen 2
7:40 Screenshot
Doing God's work
A conduit of gods will
thank you
ty
Thank you sir/madam
The timing of this video couldn’t have been more perfect
Legit
Agree 100%
sure it could have!
I needed this!
Same here!! Was having tight hamstrings and lower back pain, just did a round of these and already feel everything unlocking.
Physician here. One of the best videos I’ve seen on this topic. No BS detected here at all. Well done.
Most probably because Jeff has a masters degree in Physical Therapy...
He is the only guide I follow for workouts and proper reinforce of muscles to avoid pain, precisely because he has a physical therapy degree and he shows he knows what he is talking about. His advice has helped me with a lot of back pain issues I was having.
Doctors know drugs and surgery……
You actually need only one stretch which is side splits. If you do that while pulling your hips into a neutral position it will sort the problem out. I know because I did it, got rid of my APT with that one stretch.
Guess you are a physician who hasn’t read the research
This video can help a lot of people. Since I started correcting my anterior pelvic tilt with exercises like these, I no longer have lower back pain when walking long distances or climbing stairs or very long ramps.
Listen to him, guys. A lifetime of this and now I'm 40 with decades of sciatica and now stenosis pain.
Same. Couldn't figure it out for ages. Now the damage is probably irreversible 😞
Don’t fool yourself. Have you tried working your hardest to fix it?
Well does this actually work. I've seen people saying you should do it. Others saying it's actually helpful. No one saying it actually fixed this...
Bro, same. Im 39. Stenosis. Sciatic. Chronic lower back pain. Ive been doing therapist recommended exercises very similar to these for months now and unfortunately i still dont feel any better. Guess ill keep at it though.
Balance your pelvis dude.
Spent the last week telling myself I need to fix this, and of course Jeff comes in clutch again!
Like how they make to machines for your other forms of back pain, I'm surprised they don't have one for anterior pelvic tilt folks.
it was kinda gay how he was touching the other guy tho.
@@arcmeme bruh you lot are the reason anything could be considered gay now lol
@@arcmemeyou are the real gay here
Seriously useful. Been running into problems with this for months from all the sitting I have to do at work. I can even feel the relief from these exercises after just doing one session!
Same. Changing from an active job to a sedentary one really didn’t do any good for my posture
Bro plz tell me your condition did u fixed it
You two are out here saving lives 🙏
the way he was touching was kinda gei.
@@arcmemeikr
I legit thought I had something genetically wrong with me! Thank you SO SO much for opening my eyes, I cannot WAIT to see my progress!
Dude wtf is this sorcery?? I have literally been looking up videos on this and actively trying to correct this every day the past couple weeks and then this video comes out?? You are uncanny dude 😱🤯🤯🤯
The ai is reading your mind dude
@@homiesenatepyou suggesting Jeff is AI 🤣
dude, I literally just started thinking I really need to correct my tilt. I haven’t searched for anything and this came out
Exactly! Same here, his timing is perfect!
Ha! I haven't even been looking up video's and just thinking about it since yesterday, and here we are!
These videos just keep proving to me that my physical therapist had no idea what she was doing. Thank you Jeff & Jesse !
You have been fixing me for years and years now, this is an appreciation comment for your help over the past decade. 🙏🏾🙏🏾🙏🏾
If you have been fixing for years, doesn't that mean it's not working ? 🤷♂
@@o-super2744 big brains over here
@@o-super2744i think they mean his videos have been fixing all sorts of problems this person has been facing over the years, not just one like this
Jeff, you are a legend. Often recommend you to other gym users. Clear, detailed, practical advice, on the money. Godsend.
the way he was feeling the other male suspect was sus.
@@arcmeme Don't worry, you can do the same stretches and exercises by yourself if you're that insecure.
I haven't searched for anything related to my back pain and I swear google can either read my thoughts or hear my groans as I whimper in pain from my hurting back. I had sciatica 2 years ago and this pelvic tilt was one of the main things I worked on in PT. Weak muscle caused it and I belive it is coming back. I've been working on some exercises already. I'll have to try some of these exercises as well. Great video
Bro hasnt aged in 10 years
Aging creates muscle imbalances man
But he looks in his 50’s
What? … he has the WiFi logo on his forehead. His cheeks are melting.
Face pulls = anti-aging.
OGs know its a repost🙌(i think)
I sit for over 10 hours/day for the last 10 years, thank you Jeff for putting together a simple and straightforward video addressing each area of weakness leading to my anterior pelvic tilt! Time to get to work
Has this helped you ?
@@seanb_1081 yes, if I had been consistent everyday since I posted my comment I believe I could be symptom free. With that in mind, even doing this 3x/week has taken away a lot of my lower back pain and hamstring tightness
@@seanb_1081have this jepled you. Did you start
@@seanb_1081try it and see I just did my first session tonight and as someone who sits a fuck ton I can already feel relief of pain
@@seanb_1081I was hoping for an answer..
Thanks You AthleanX for almost being Personal trainer for the past 8 Years. ❤
😢
Algorithm boost.
This is the best video on this topic period. Jeff is truly one of the best physical therapists and teachers out there! Thanks Jeff!
Never clicked so fast. Had anterior pelvic tilt almost my whole life. 39 now and have spondylosthesis and recent just experienced a pars fracture.
Holy shit. Get well mate. I am 39 too and your comment motivates me even more to get those unfun exercises done 😳
Same and I was about 38 when my spondylolisthesis at L5-S1 was diagnosed, too. I’m going to start implementing these immediately.
Same here at 54 with a pars fracture. See a physical therapist for more basic exercises first
All follow corexcell anterior pelvic tilt if any tilts it does a lot
Plz do believe it brings a lot change
Great content as always, thanks ! If the problem was fixable, why the example person still has the significant curve?
This comes at a perfect time, recovering for a lower back injury for the past year. I’m in PT round 3 and this is definitely part of my problem. THANK YOU JEFF!!
I am from Morocco, thank you very much. I liked the program, it is very wonderful.
This is very high quality content and advice. Beautifully explained and simple to follow. Excellent!
What a great video. I watched this dude when I was 15. I’m 24 now with an exercise science bachelors. Can def credit him for the peak of interest in the subject
Several years after his first video of anterior pelvic tilt and the people still claiming he is taking steroids.
Looking good Jeff keep it up
These videos on posture correction are so good. Big value from this
1:24 caught them in the act
💀
Ayo
This guy is an authentic bloke. He knows his shit. May you be eternally blessed athlean x.
Finally, this is the kind of videos that made me follow this channel from the beginning. Lots of people can show you how to build muscles, but staying out of/fixing pain or avoiding unnecessary injuries is another thing.
I get that other related topics is necessary to keep it broad and have a big audience, but as I follow several scientists working in different fields like muscles protein synthesis, dietary requirements etc I can see that some advice here is a bit dated sometimes, not necessarily wrong, but not the latest findings. Can't blame you for wanting to help as best as you can (which is better than the majority), but I'm happy to see videos like this again. 👍
I've had this "deformation" of my body forever, but in the recent years it visibly got worse, including this resulting stomach issue as well as the lower back pain (working out though was always the key to cure the latter!!!). I have always blamed the Scheuermann's disease for it, though, as I got it ever since I am a teenager. I am happy I stumbled upon this video because there's at least a chance I can better the situation.
PS: Props to the pro - making a cleary understandable 8-minute-video with this much brilliant content is only possible if you know what you're talking about. Great job @athleanx 👏👍👍👍
Single best fitness youtube channel
Hey man. I wanted to say thank you. I’m joining the United States Air Force but I started out at 260 pound standing on 6”2. My excuse is my wife just had our first baby lol. I need to be at most 214 pounds. I watched your eating routine video and copied what you eat every morning and at night. I just want to say thank you for providing your community and the world for free nutritional advice that actually works. Since I started copying your routine, I lost 24 pounds in three months. 260-234. Egg whites or oatmeal every morning go to the gym for an hour and a half to two run for an hour five days a week. There’s so many programs out there that force you to buy their program and give you the most basic information that I learned back in high school. Thanks for real. Thanks for changing my life and my families life. God bless.
Thanks, really good explanation. I am working on correcting my lifetime of poor pelvic tilt atm. It has caused me so many probelms with my running and swimming without me realising. I am doing all these exercises plus when running and swimming I will stop and correct my pelvic tilt and start going again. One word of warning is that these lower back muscles have never been used to being put under a load and my lower back complained most severly, so I found I am easing back into it, it is like I am learning to run and swim all over again...
Sometimes it's like RUclips reads my mind. I sit for 10 hours a day at work. I'm almost 40 and really starting to feel lower back discomfort. This is just what I needed to see today. Thanks!
Yes, google does that to me!!
@@melanie9713they all track you and see what you do can’t really avoid it unless u stop using internet Lol 😅
Love the PT videos. Especially since I've had this since a teenager. Which, as a now middle aged dude, has definitely resulted in low back pain. Will be doing this routine for sure. Thanks guys.
I’ve been wondering for so long what was causing this insane lower back pain especially when working out. Thank you so much fr!
I've been working on my APT for the last two years and it's changed my life. I have better posture and have gained more strength throughout my body. Great video!
share the techniques you used successfully.
what techniques
1. Biggest one has been single leg exercises to elongate the quads and fix balance. Lunges, split squats, and planks with one leg raised. APT causes a ton of imbalance so strengthening both sides of my body has done wonders.
2. Being mindful of hip alignment in every exercise. Not just legs. You'd be surprised how often you'll default to arching your lower back, especially on upper body exercises. I'll do curls and presses with my back against the wall to ensure my pelvis is keeping me straight and narrow.
3. Being mindful of hip alignment in everyday scenarios. Walking down the street? Make sure I'm aligned. Cooking food? Make sure I'm not hunched over the stove. It's the small stuff that makes a big difference.
Thank you for posting this. I have a mild case of scoliosis and these exercises have helped with my lower back pain tremendously
I’ve tried to tackle this issue so many times. I’m committed to follow through using this new to me method for 30 days and see the difference
How's the progress 10 days in?
Update ur
How's going?
@@gd8205 progress?
well?
This is what I've been having a problem with for years. Thanks for this video.
Keep hammering Jesse, you're doing great.
For Abs strengthen
1. Hanging Leg Raise
2. Crunch
3. Farmer Carry
For Glute Strengthen
1. Hip Thrusts
Is this good ?
Last time I was this early I still had anterior pelvic tilt
Facts
Lol
I didn’t get it?
Yep I doubt it can be fixed
@@oldsnwbrdrit’s that mentality that won’t get it fixed
Thanks you are one of my only trusted source on this kind of issue... thanks for helping
Did you just hear me mention my anterior pelvic tilt so you uploaded this video?
I swear😮😮😮
Word
Thanks for this! Excellent explanation of anterior pelvic tilt and great demonstration of how to attack it. This has been a chronic issue for me and for many others
More of these, for sure! Thank you!
This is the best set of instructions i've seen on this topic. I didnt even realise how comon this condition and damaging it could be. Thank you bro!
7:33 that is the important point
I like the way you modeled the psoas muscle and showed how it affects the pelvis. Great video.
1:51 let the memes begin
Best explanation on the internet! Cutting back on hamstring stretches today! Love that you suggest stretching the hip flexors before bed to retain the stretch!
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Where all those thumbs from? More bots?
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Easy steroids
I have watched some of your videos for years just out of curiosity. Decided to start building my body back up and this was something I could never get rid of ty
I used to think my glutes are over developed untill I realized it was an anterior pelvic tilt 😢
Same!
I used to think I had bigger butt than what I actually have. My butt is, afterall, a pancake. What I have is an anterior tilt.
Same
😂😂😂😂
Same....but did this really helpful
bro is consistent from last 15 years . that's fabulous
How long do you think it will take to reverse my APT?
Sooner if you start right now
Awesome to see a fresh video on this! I've been recovering from a femor surgery, and these are part of physio that seriously help with my back pain. Also make the next day that much less painful on my bad leg.
6:02 BRIDGE AND REACH OVERS .
This is exactly what I needed, I am trying these stretches and I can feel it hit exactly where the pain is. GREAT video!!
over the last year, I've been transitioning into a Tatami Japanese Bed . And then to sleeping on the hard floor , and I think that solved my anterior pelvic tilt . I think it's more natural than a soft expensive bed you won't find on the jungle , and I felt my posture improve from the day 1 . Too bad that the Mattress industry is a trillionaire one , they will lobby against you going natural . Same incentives happen with barefoot shoes , fasting , and ayurvedic/natural medicine
Oooh, yes, harder surfaces are better than very soft ones for many people.
My bf has a soft mattress and if we're in his flat I start feeling my spine if I sleep more than 1 night there :| As a teen I used to get down from my bed and sleep on the floor sometimes, now I have a nice, very firm "mattress" on my bed and ofc a sturdy orthopedic pillow to match... He complains it's too hard though 😂
This feels like it should cost, very needed information for me, thank you.
Who else just did 5:00 without the bands on the floor real quick 💀💀💀
شكراً لك على مجهودك ❤
@3:43 Should Jesses upper body be tilted back a bit more?
Straight back, then flex to the left
The only real naturals on RUclips. Thank U for your great work.
Early audiance attendance 👇
Go away.
@@49ers_red_and_gold2 ok bro
Thanks dude, i find these videos so helpful. a straightforward tutorial, to solve a specific issue. please continue to make these types of videos.
Would you guys do a video about recovery?
Like, "10 commandments of Recovery", 'dont make these 5 recovery mistakes", something like that, to talk about sleep, stress, etc?
You made this same exact video years ago on this same guy a d he still has this problem lmao safe to say your tips don't work
Already fixed it mo ron, he's just the demo
Lol what? 😂 He was intentionally exaggerating the tilt what r u on?
Very helpful. Simple. Effective. Very well explained. Thank you!
Literally perfect timing been looking up stuff for my back and I remember you had a video a while ago but being younger than I am now I didn’t take it as seriously but constant pain and my belly poking forward all these years it’s times to do something
Fantastic. One of the best videos I’ve seen on this topic. All exercies are easy to do at home as well. Thanks a lot.
Thank you, amazing content, straight to point and on point! You even thought to do a visual written version to help follow!! Great help. Keep going 🙏🙏
Thank you! This has been a problem for me for many years!
Alright, sounds good. I'll include these steps into my leg day routine (two times a week). The anterior pelvic tilt has haunted me for years affecting my self esteem, and of course, I have a lot of lower back pain and stiffness.
I'll be back in four months or so. I really hope this is the method that fixes me.
I don’t know how you could make this content any better 👍
2:40 No Hamstring stretch
3:10 Hip Flexors stretch
3:45 Low back stretch
4:15 Abs strengthen 1
5:05 Abs strengthen 2
6:00 Glute strengthen 1
6:45 Glute strengthen 2
7:40 Screenshot
I had no idea! Please address this more!
Ive been working out for over a decade and didn't know this. Thanks for the help for sure. Gonna be putting this into action immediately.
I was literally in the middle of the sprinter stretch lunge I saw in your other video when I saw this dropped. Thanks!
Love seeing videos like this, you guys do amazing work.
If I can make a video request, I see lots of mentions in different videos about including a warmup, but I haven’t seen any videos talking specifically how to warmup, or what the perfect warmup is for your workout split. With all of the talk about preventing injury, this seems like an easy video to put together.
My man, thank you for this top tier quality and important content. This is what I have been looking for. Hell yeah!
3:20 kneeling overhead stretch
3:52 double knee to chest stretch
5:23 swiper
6:10 reach over
7.16 stretch lunge
Your timing is perfect, this is exactly what I was looking to focus on!
No one else is able to do explainers of this quality- Athlean-X is the best 👏
I have been struggeling with this issue my entire life … thanks for the video 🙏
Omg thank you so much Jeff for this well explained step by step video! Been suffering from these exact symptoms but never knew what the root cause was. Have a protruding belly which I thought was fat so starved myself and never saw any improvement. Thanks for being the answer!
Exercises and tips very useful thanks
Struggled with this for awhile. I’ll definitely add this to my routine. Thank you!
Probably the only youtuber or person on earth that never disappoints
Dude has been doing this consistently over the years even Jesus is impressed and came to help demonstrate.
Been a long time since I have been recommended his videos
The first stretch helps with my hip pain. Dude, thank you so much.
So useful. Looking forward to better posture in the coming months.
As always I appreciate the advice! I hope I can do this consistently to help relieve some of my back pain and fix my weaknesses… my biggest issue is definitely staying consistent with PT
No one else is able to do explainers of this quality- AthleanX is the best 👏
Not exactly what I asked on his last video, but I did want a great routine to do just before bed to help with problems associated with sitting all day. Jeff and Jesse are great